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Monday September 8 th Warmup – 5 pullups – 10 pushups – 15 squats 3 rounds Strength/WOD – Minute 1 -10 Deadlifts – Minute 2 - Rest – Minute 3 – 10 Bench.

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Presentation on theme: "Monday September 8 th Warmup – 5 pullups – 10 pushups – 15 squats 3 rounds Strength/WOD – Minute 1 -10 Deadlifts – Minute 2 - Rest – Minute 3 – 10 Bench."— Presentation transcript:

1 Monday September 8 th Warmup – 5 pullups – 10 pushups – 15 squats 3 rounds Strength/WOD – Minute Deadlifts – Minute 2 - Rest – Minute 3 – 10 Bench Press – Minute 4 – Rest – Minute 5 – 20m Sled Push – Minute 6 – Rest 5 rounds

2 Tuesday September 9 th Warmup – Snatch Drills Strength – 5x Strict Press – 5x Pullup (add weight) 5 rounds WOD with a Partner (15m time cap) – 30 Snatches/40 Burpees – 30 Snatches/30 Burpees – 30 Snatches/20 Burpees – 30 Snatches/10 Burpees (men) – 135/95 (women) - 85/55

3 Wednesday September 10 th Warmup – Run Drills and Superman/hollow rocks Strength – 10x2 Back squat for one rep max – 10x 20 doubleunders 5 rounds WOD with a Partner (no passing) – 10 Cal Row – 10 Wallball 10 Rounds

4 Thursday September 11 th Warmup – Clean Drills Strength – EMOTM x 15 minutes 3 power cleans 3 handstand pushups WOD – 20 Kettlebell Swings – 10 Box Jumps x5 rounds – Then run 800 meters

5 Friday September 12 th Warmup – Run Drills Strength – Pistols 10 each leg 10 Pullup/Chest to Bar/Muscle up x5 WOD Partner with one bar – 10 to 1 Deadlift m 225,w155 Push Jerk m115, w85

6 Monday September 15 th Warmup – Snatch Drills Strength EMOTM for 15 minutes – 1 Snatch – 1 Hang Snatch – 1 Overhead Squat WOD Every 2 minutes x 10 – 100m shuttle sprint (5x20m)

7 Tuesday September 16 th Warmup – 30sec on 30 sec off Deadlift Front Squat Push Jerk Strength Every 2min x 5 rounds (with Partner) – 5 Deadlifts – 10 Ring Dips – 10 GHD Sit ups WOD 8min AMRAP – 15 KB swings – 15 Wallballs 5 burpee penalty for breaking set

8 Wednesday September 17 th Warmup – Clean Drills Strength – 15 minutes to establish 1 rep max Clean WOD – 200m run – 5 Thrusters (185/115) 5 rounds for time

9 Thursday September 18 th Warmup – 30sec on 30 sec off OHS Pushup Body Row Strength EMOTM x 10 minutes – 5 max height pullups – 5 max depth HSPU WOD – Annie 50, 40, 30, 20, 10 – DU – Situp

10 Friday September 19 th Warmup – Run Drills Strength/WOD with partner – Every 2min x 5 rounds (30min) 10 Front Squat 10 Bench Press 200m Row

11 Monday September 22 th Warmup – PVC Warm-up Strength – 5x Overhead Squat – 5x Max Rep Toe to Bar WOD “Steph” – 20 KB Swing – 20 Sit-ups – 10 Box Jumps X5 rounds for time

12 Tuesday September 23 th Warmup – 30sec on 30 sec off – 3 rounds Deadlift Hang Power Snatch Overhead Squat Strength/Skill – 20 DB walking Lunges – 10 HSPU (max difficulty) – X4 rounds WOD 5min AMRAP – 20 Double Unders – 10 Push Ups 2min Rest WOD 5min AMRAP – 10 Burpees – Run 100m (5x20m)

13 Wednesday September 24 th Warmup – Barbell Skills (cleans) Strength 10 x 2 minutes (20 minutes) – 5DL – 3HPCL – 3FS WOD – Teams of 4 (one at each station with no passing) 30 calorie row 30 Bupees 30 Wall Balls 30 Pull ups * Scale reps to 25 or 20 if necessary

14 Thursday September 25 th Warmup – Barbell Skills (Snatch) Strength Every 2 minutes with a partner – 5 touch and go Snatch – 10 GHD Situps – 5 PU/C2B/MU – 10 GHD extensions – 4 rounds (2 minutes for each round for a total of 40 minutes)

15 Friday September 26 th Warmup – Run Drills + Superman and Hollow Rocks Strength – 2 Back Squats – 2 Deadlifts – 2 Strict Press – 10 rounds WOD Teams of Three – 6min AMRAP of Sled Pushes – 1min Rest – 6min AMRAP of Calorie Row


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